Gym Workouts for Beginners

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Getting fitter and healthier carries more benefits than one article could possibly manage to convey. You’re on a journey towards feeling fitter and happier, meeting new like-minded people and being part of a community that is all about motivating you to be the best version of yourself.

So… Let’s just say that whatever your inspiration, at Hussle we are delighted for (and more than a little proud of) you.

Our inspiration is to help!

Top workout tips for beginners

Working out can be exhilarating, but it can also be daunting. You’ll meet people who have reached and passed the goals you have set for yourself and that can be intimidating.

This can be one of the first wake-up calls that working out is as much a part of the mind as the body. Those toned, focused individuals were beginners too though once upon a time.

The only difference between them and you is that they are further down the road on their fitness journey.

But you are both on the same road nonetheless, remember that!

Here are some more tips for successful gym workouts for beginners wondering how to start working out for the first time:

Choose your goals wisely:

It’s not unusual for beginners to see gains quickly, that doesn’t last though because your body will get used to its new, more active routine. You might have an ultimate goal in mind but don’t let quick gains force you into a rethink.

Break that ultimate goal down into smaller, more manageable milestones. It will keep that sense of achievement and motivation at the maximum.

Keep it consistent, (despite the discomfort):

Remember, results come from regular and consistent gym workouts. You might not always feel like visiting the gym but try to do so. Sticking to your fitness program can be challenging, especially in the early days when you experience the sweat, aching muscles and heavier breathing.

These things can make you feel self-conscious, don’t let them. They are all completely normal in the gym, everyone experiences them.

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Warming up and the importance of water:

You might feel like a keen, lean workout machine now, but don’t forget the basics such as the warm-up.

Focus on the parts of your body you plan to use during your workout. This will prepare them for activity and decrease the risk of injury.

Hydration, before, during and after your gym workout is also a big deal; make that water bottle an essential piece of your gym kit to avoid dehydration and performance drop-offs.

Take a friend, make a friend:

Gym workouts for beginners don’t have to be a solo thing. Invite a friend along and be open to making new ones while you’re at your chosen gym.

Why? Well motivation can play a big part in gym workouts for beginners working toward a fitness goal. It is normal to have good days and not so good days. Your friend can be there for you on the not so good days, and vice versa.

Furthermore, it may well make you less likely to miss those pre-arranged workout sessions as neither you nor your friend will want to let the other down.

Ringing in the changes:

Gym workouts for beginners can feel a bit episodic after a while. Many of us tend to stick with the workouts and the gym equipment we have come to know and feel confident with. Workouts should never feel boring though and that can happen with repetition over time.

If you have your eye on those battle ropes for example, or that watt bike, don’t be afraid to pick your moment have a go.

Keep challenging your body and mind and boredom will never set in!

Visit our brilliant guide if you’d like to learn more about the finer points of a structured gym workout and how to make sure yours is safe, effective and right for you and your goals.

What is a good gym workout for a beginner?

Ask any beginner why they have joined their local gym and you’ll be faced with a wide range of answers.

Some simply want to lose weight, others want to burn fat, build strength and muscle; some simply want to enjoy the feeling of being active and feeling fitter in body and mind.

We are all different in many wonderful ways: genders, age groups, fitness goals and the time we have to devote to our gym workouts.

Beginner gym workouts for women

Broadly speaking, many female gym novices are looking to tone their bodies; this can mean they avoid weight training. Lifting weights however can help women to achieve greater strength and become leaner and more toned, but not necessarily bulky.

Here are some useful components of a beginner gym workout for women; the focus here is on toning the whole body with a slight bias towards the lower body including legs and glutes:

  • Seated leg presses
  • Seated shoulder presses
  • Bodyweight lunges
  • Kneeling (or full) press ups
  • Leg raises

All the exercises above should be performed in reps of 10 x 3 sets, that means ten times, then rest for 60-90 seconds before performing the next ten.

Beginner gym workouts for males

For many men taking their first steps in the world of their local gym, their goals revolve around gaining strength and lean mass. That means a gym workout for beginners focusing on the arms and core.

The exercises below are easily increased, (both in terms of reps and weight being lifted) however, be cautious of doing too much too soon:

  • Reverse crunches
  • Cable twists
  • Dumbbell bicep curls
  • Dumbbell seated shoulder presses
  • Seated leg presses
  • Lat pull downs
  • Seated rows/chest presses

All the above should be done in reps of 10 x 4 sets with a 60-90 second rest in between.

How much should a beginner workout?

When it comes to gym workouts for beginners, there is no right answer to this question. However, there are some factors which should influence your planned routine.

The first and most important is your current fitness level. If you are a complete newcomer, then working out every day could pose more potential risk than reward.

The goal is to find a comfortable rhythm and a balance between pushing yourself towards your limits, versus passing them.

Aim for shorter workouts to start with, 30 minutes, 3 x weekly is sufficient. Build it up by a few more minutes each week to match the rise in fitness levels.

The type of gym workout is another influencing factor, because intensity and session length are like a scale, the greater the intensity, the less time your workout should last. This can work well for mid-week sessions when less free time is available, saving the longer, less intense sessions for the weekend.

Finding the right gym for you

You’ve got the will and the knowledge, now let Hussle help you find the perfect local gym to put it all in motion.

We are One Network, Any location, Thousands of Gyms with Zero Contract.

Whether you are looking for a fuss-free Day Pass to try a place you think you might love, a Monthly+ Pass to enjoy it as often as you like, or full Membership, we’ve got you covered. 

Head over to our site to find the perfect venue to make that life-changing dream a reality!